Episode 88 – How Movement Helps Us Through Hard Seasons with Alex Rutkay
We often think of exercise as something we should do for our physical health, but what if movement is actually one of the most powerful tools we have for navigating life's hardest seasons?
In this episode of De-Stress the Nest, Hannah Morgan talks with entrepreneur, celebrity makeup artist, and City Mouse founder Alex Rutkay about how movement became an essential part of processing grief, maintaining mental health, and showing up more fully as a parent and business owner.
After losing her mother to cancer, Alex discovered that movement wasn't just about fitness. It became a way to cope, process emotions, gain clarity, and build resilience during one of the most difficult periods of her life.
Together, Hannah and Alex discuss why movement matters, how to prioritize it during busy seasons, and why even a few minutes can make a meaningful difference.
Key Takeaways
Movement supports mental health just as much as physical health.
Exercise can help process grief, stress, and difficult life transitions.
Small pockets of movement throughout the day still count.
Parents often place themselves last, but self-care helps everyone.
Consistency matters more than perfection.
Physical movement can improve mood, focus, and emotional resilience.
Quotes
"I really credit the ability to be present and emotionally strong to the physical movement that I experienced throughout that time."
"Those things are not just for my physical health. They're mostly for my mental health."
"In order to show up and be a better mother, I have to prioritize myself."
"If I can move my body every day in some way, I'm winning at life."
"Just those little bits of movement that you squeeze in really do make a difference."
Resources Mentioned
City Mouse – A thoughtfully designed diaper bag brand founded by Alex Rutkay.
Heron House Management - Virtual house management for busy families: we handle your to-dos so you can focus on what matters most.
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This episode of De-Stress the Nest is sponsored by Working Moms Movement, a coaching and system-based program designed to help working moms stop living in survival mode and start building a life that actually works.
Learn more at www.workingmomsmovement.com.
About Heron House Management:
Heron House Management is a virtual house management service that takes the stress out of your busy life by taking on your mental load and managing your To Do list. We provide fractional virtual house management for busy families at 10, 15 and 20+ hours/month.
Meal planning, signing up for kids activities, scheduling doctor's appointments, finding a house cleaner, planning your kid's birthday party, getting quotes for that home renovation project, or scheduling a monthly date night with your significant other and so much more. We do it all! Learn more at www.heronhousemanagement.com.
About Hawkeye Focus Coaching:
Hawkeye Focus Coaching helps ADHD executives, entrepreneurs, and busy professionals turn ideas into action. Through personalized, hands-on coaching, deep work sessions, accountability, and practical systems, we help clients overcome overwhelm, stay focused on what matters most, and make consistent progress toward their goals.
Whether you're launching a business, leading a team, managing a major project, or trying to get out of constant firefighting mode, Hawkeye Focus Coaching helps you work with greater clarity, confidence, and momentum. Learn more at www.hawkeyefocuscoaching.com.
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[00:00:00] Hannah Morgan:
Welcome to De-Stress the Nest, a podcast for busy parents where experts share bite-sized tips on how to create systems that minimize stress at home. I'm your host, Hannah Morgan.[00:00:14] Hannah Morgan:
Today's episode is sponsored by the Working Moms Movement, a coaching and system-based program designed to help working moms stop living in survival mode and start building a life that actually works. Through a combination of personalized coaching and building practical real-life systems, Working Moms Movement helps you reduce overwhelm, reclaim your time, and feel more present in both your career and your family without having to sacrifice one for the other. So if you've ever felt like you're doing everything right but still feel constantly behind, this is for you. You can learn more at workingmomsmovement.com.[00:00:42] Hannah Morgan:
Alex, I'm so excited to have you on the show today. We actually connected through TikTok, which is such a fun way to build community and connect with others. I'm thrilled to be able to introduce you to our audience here with De-Stress the Nest, so why don't you share a little bit about who you are and what you do?[00:01:00] Alex Rutkay:
Thank you so much for having me. My name is Alex Rutkay. I am a mom, I'm an entrepreneur, I own the brand City Mouse, which is a product-based business that I run out of my New York City living room, and I also work as a celebrity makeup artist for my day job in entertainment.[00:01:18] Hannah Morgan:
I love it. She's a busy lady![00:01:22] Hannah Morgan:
Alex, today we're going to talk about not just exercise, but how movement can help us work through difficult seasons, process emotions, and manage stress. It's so much more than logging 10,000 steps. I want to hear more about your experience with this.[00:01:45] Alex Rutkay:
Physical movement has played a huge role in my life. I'll give you a personal example. In 2023, my mom was diagnosed with cancer. At that point in my life, I was in my early twenties and my go-to coping mechanisms weren't exactly healthy. I realized this was such a life-altering and traumatic event that I needed to find a healthier way to get through it.[00:02:12] Alex Rutkay:
That's when I really discovered the power of physical movement. It helped carry me through my mother's illness and her subsequent death. I truly credit movement with helping me stay present and emotionally strong during that season.[00:02:34] Alex Rutkay:
Since then, movement has continued to play a supportive role in my life. Whether it's cycling, walking, jogging, yoga, or Pilates, those things aren't just for my physical health. They're mostly for my mental health. As an entrepreneur, movement also gives me clarity, helps me find ideas, and creates space to focus on what really matters.[00:03:02] Alex Rutkay:
I think mothers especially tend to put movement on the back burner because it doesn't feel essential. The kids need lunch, the kids need rides, the kids need everything. We often put ourselves last. But I've learned that in order to be a better mother, I have to prioritize myself. I have to prioritize my mental health, and for me, physical movement is a huge part of that.[00:03:32] Hannah Morgan:
I always say that I work out for my mental health. That's the primary reason.[00:03:38] Alex Rutkay:
Exactly. The physical benefits are great, but the mental benefits are the real reason.[00:03:46] Hannah Morgan:
So what do you tell yourself on the days when you're dragging and don't really want to work out? What gets you moving?[00:03:58] Alex Rutkay:
First of all, I hate to disappoint you, but I'm never waking up at five in the morning to work out.[00:04:05] Hannah Morgan:
Everybody has their peak exercise hours.[00:04:09] Alex Rutkay:
I wish that was me. I see all these entrepreneurs talking about cold plunges, saunas, workouts before sunrise, and that's just not my reality.[00:04:20] Hannah Morgan:
But they're probably asleep by 7:30, so there are trade-offs.[00:04:25] Alex Rutkay:
Exactly. I'm more of a late-afternoon or early-evening person. Sometimes I'm on set for fourteen hours, so movement might look like lifting weights for five minutes, doing yoga stretches before bed, or squeezing in a quick plank session. Even those little bits of movement make a difference.[00:04:52] Hannah Morgan:
I actually put some fifteen-pound weights in my kids' bathroom so I can lift weights while they're in the bathtub. I figured I could either sit there and scroll or get in a quick workout. Half of thirty minutes is still better than zero.[00:05:13] Alex Rutkay:
One hundred percent. It's cumulative. If you can move your body for five minutes multiple times throughout the day, that still counts. If I move my body every day in some way, I consider that a win.[00:05:31] Hannah Morgan:
I completely agree. When I'm not intentional about movement, I definitely feel the impact.[00:05:39] Alex Rutkay:
Because then the food goes, the mood goes, and suddenly your kids are asking why you're cranky.[00:05:48] Hannah Morgan:
Exactly. I've been thinking a lot lately about the connection between exercise, scrolling, sugar, and sleep. It feels like they're all connected. The less I move, the more likely I am to seek those short-term dopamine hits from scrolling or sugar. And when I exercise consistently, everything else tends to improve too.[00:06:18] Alex Rutkay:
Absolutely. They're all connected.[00:06:23] Hannah Morgan:
Well, thank you so much for sharing. I know I'll be thinking about this the next time I need a reminder to take a walk or move my body, even if it's just for five minutes. It can make such a difference for your mood, your mindset, and your ability to navigate the day, especially as a busy parent or entrepreneur.[00:06:45] Alex Rutkay:
Absolutely. Thank you.[00:06:50] Hannah Morgan:
Thanks for listening to De-Stress the Nest, the podcast where experts share bite-sized tips on how to minimize stress at home. Don't forget to subscribe and tune in every Tuesday for more ways to simplify your life.
